The Edgren Side-Step Test (ESST) is a valuable assessment tool for measuring side-stepping ability, quickness, and agility in athletes. This test was initially introduced by Harry D. Edgren in 1932 to evaluate lateral mobility in basketball players. The ESST requires a flat, non-slip floor with line markings or cones, a tape measure, and a stopwatch.
Test Procedure
To conduct the ESST, set up five cones or lines in a straight line, with three feet of distance between each cone. The participant starts at the center cone, facing forward, with their feet straddling the center line. Upon the command “go,” the participant rapidly sidesteps to the right until their right foot touches or crosses the outside cone or tape mark. They then sidestep to the left until their left foot touches or crosses the left outside cone or tape mark. This back-and-forth sidestepping motion continues for ten seconds, aiming to cover as much ground as possible.
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Scoring
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During the ESST, the number of cones or lines crossed by the participant is counted. Deductions are made if the participant fails to reach the far end lines, does not keep their trunk and feet pointed forward at all times, or crosses their legs. It is recommended to record the best results out of three trials.
Variations and Similar Tests
There is a metric version of the ESST, which lengthens the course to four meters with four one-meter increments. Additionally, there are similar tests such as the FIFA Change of Direction Ability (CODA) Test, the Modified Edgren Sidestep Test, the 20m 5-10-5 Agility Shuttle, and the Simple 1-Minute Sidestep Test. These tests focus on different aspects of agility and provide additional options for evaluating an athlete’s performance.
FAQs
Q: Can the ESST be used to assess agility in sports other than basketball?
A: Yes, the ESST is applicable to a wide range of sports that require lateral mobility and quick changes in direction.
Q: How does the ESST metric version differ from the standard version?
A: The ESST metric version utilizes a course that is four meters long with four one-meter increments, providing a slightly longer distance for participants to cover.
Q: How many trials should be conducted during the ESST?
A: It is recommended to conduct three trials and record the best results for accurate assessment.
Summary
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The Edgren Side-Step Test (ESST) is a fundamental assessment tool for evaluating an athlete’s side-stepping ability, quickness, and agility. This test requires participants to rapidly sidestep back and forth between cones or lines for ten seconds, aiming to cover as much ground as possible. Deductions are made for specific actions, and the best results out of three trials are recorded. The ESST has variations, and similar tests exist to assess various aspects of agility. By incorporating the ESST into training and evaluation protocols, coaches and athletes can enhance performance and track progress effectively.
Remember, practice and consistency are key to improving agility and overall athletic performance. Incorporate agility-focused exercises and training drills into your routine to enhance your performance in sports that require quick changes in direction and lateral mobility. Always consult with a qualified fitness professional or coach to ensure that you are performing exercises correctly and safely.
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